How to avoid injury whilst training for long-distance events

Written by Osteopath Felix Adamson-Walter

There's something so universal about that sensation, the way running unites our two most primal impulses: fear and pleasure. We run when we're scared, we run when we're ecstatic, we run away from our problems and run around for a good time.”

- Christopher McDougall

Whether it is your first marathon or you are an elite marathon runner, one of the hardest parts of the preparation is getting to the start line injury-free. Injuries lead to impacted training and leave you feeling under-prepared for your event. In this blog post, I am aiming to give you the information needed to reduce your risk of injury during the build-up to your race.

Although consistency is key when it comes to training for a long-distance event, it is important to remind yourself that not every part of the training will go to plan. Even the most well-executed training plans will have off days or nutritional mistakes. Accepting this will benefit your mindset and stop you from trying to make up for lost time, which will increase your risk of injury.

1. Stick to your plan

During your training plan, it is recommended that you increase your volume by no more than 10% each week. If you miss a session, avoid trying to make it up the following week. There is no need to add extra sessions, you are more likely to injure yourself than to increase preparedness given an already high intensity of training. This approach gives our bodies time to adapt and reduces the risk of injury.

2. Respect the scheduled intensity

Your long sessions are likely to be at an ‘easy’ pace, aiming to build aerobic capacity. Following this is highly important because 85-99% of the energy required to race comes from your body's ability to transport and use oxygen to produce energy. Ignoring the intensity in your program can lead to an under-utilisation of your energy systems, and overloading the parts of your body susceptible to injury. A general rule of thumb is that 80% should be at a slow aerobic pace, and 20% faster than this.

3. Strength train 

It is a common misconception that strength training will make your running slower. In fact, there are numerous benefits to your running performance, including improved performance, efficiency and reduced injury risk. Strength training improves our tissues' (muscles, ligaments, tendons, joints) capacity to tolerate load. Meaning when you increase your running intensity, you are less likely to injure yourself.

We should utilise strength training the entire way through a training plan. Towards the beginning, we can aim for 2-3 sessions per week with this lowering towards the final stages of your preparation. This does not have to be a long and laborious session in the gym. It can be a short and meaningful strength session aiming to target an individual's personal requirements.

4. Prioritise nutrition and recovery

“Recover as hard as you train” was the advice someone told me when doing my first long-distance event. Under-fuelling will negatively impact your performance and recovery. Not only this, but it is a common pre-disposing factor in bone stress injuries (BSI) in endurance athletes. When training, try to avoid doing your long sessions ‘fasted’. Instead, aim to replicate a similar nutrition and hydration plan to your race day. Unless you are a very high-level athlete it is very unlikely you will need to train 7 days per week. Remember, stress+rest=success.

A final thought…

Unless absolutely necessary, I would avoid trying anything new on race day. Gels? Make sure you have tried them. New shoes? Be sure you are used to them. Breakfast? Trial this on your long sessions. The list goes on.

If you would like support with your fitness or training regime, or just need some general advice, you can book in an appointment with Felix via the below link. Alternatively, give us a call on 0425 876 929 to discuss your needs.

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References:

Nielsen, R. O., Buist, I., Sørensen, H., Lind, M., & Rasmussen, S. (2012). Training errors and running related injuries: A systematic review. International Journal of Sports Physical Therapy, 7(1), 58–75.

Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. International Journal of Sports Physiology and Performance, 4(1), 50–57. https://doi.org/10.1123/ijspp.4.1.50

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538

Mountjoy, M., Sundgot-Borgen, J., Burke, L., Ackerman, K. E., Blauwet, C., Constantini, N., ... & Budgett, R. (2018). International Olympic Committee (IOC) consensus statement on relative energy deficiency in sport (RED-S): 2018 update. British Journal of Sports Medicine, 52(11), 687–697. https://doi.org/10.1136/bjsports-2018-099193

Knechtle, B., Knechtle, P., Rosemann, T., & Lepers, R. (2011). Personal best time, not anthropometry or training volume, is associated with race performance in recreational male Ironman triathletes. Journal of Strength and Conditioning Research, 25(4), 1146–1150. https://doi.org/10.1519/JSC.0b013e3181cc2227